Squat Standards Calculator
Compare your squat to strength standards by bodyweight and sex. Find out if your back squat is beginner, intermediate, advanced, or elite level.
Plyometric Power Calculator
Estimate peak and average power from your vertical jump using the Lewis and Sayers formulas. Compare power output across body weights.
cm
kg
Sayers Peak Power
4,908.00 W
61.4 W/kg — Elite
Sayers Peak Power⧉
4,908.00 W
Peak instantaneous power
Harman Peak Power⧉
4,463.00 W
Alternative peak estimate
Lewis Average Power⧉
131.00 W
Average power through jump
Power-to-Weight⧉
61.4 W/kg
Elite
Power-to-Weight Rating
61.4 W/kg
02035506070+
Power by Jump Height (at 80 kg)
| Jump Height | Lewis Avg (W) | Sayers Peak (W) | W/kg |
|---|---|---|---|
| 30 cm | 97.00 | 3,390.00 | 42.4 |
| 35 cm | 105.00 | 3,694.00 | 46.2 |
| 40 cm | 112.00 | 3,997.00 | 50 |
| 45 cm | 119.00 | 4,301.00 | 53.8 |
| 50 cm | 125.00 | 4,604.00 | 57.6 |
| 55 cm | 131.00 | 4,908.00 | 61.4 |
| 60 cm | 137.00 | 5,211.00 | 65.1 |
| 65 cm | 143.00 | 5,515.00 | 68.9 |
| 70 cm | 148.00 | 5,818.00 | 72.7 |
| 75 cm | 153.00 | 6,122.00 | 76.5 |
| 80 cm | 158.00 | 6,425.00 | 80.3 |
| 90 cm | 168.00 | 7,032.00 | 87.9 |
Planning notes, formulas, and examples
About the Plyometric Power Calculator
The Plyometric Power Calculator estimates your peak and average power output from a vertical jump test — one of the most common field assessments of lower-body explosive ability. Power is the product of force and velocity; a high vertical jump demonstrates the ability to generate force rapidly.
This calculator implements two validated formulas: the Lewis (Nomogram) formula for average power and the Sayers equation for peak power. Both are widely used in sports science and strength coaching to assess explosive performance without expensive lab equipment.
Vertical jump power correlates strongly with sprinting speed, change-of-direction ability, and overall athletic performance. Track your power-to-weight ratio over time to monitor training adaptations and compare against normative data for your sport.
When This Page Helps
Knowing your estimated power output helps you gauge explosive strength, track training progress, and compare results against sport-specific benchmarks. A vertical jump test requires minimal equipment, so this page is useful when you want a field estimate without access to laboratory testing.
How to Use the Inputs
- Perform a maximal vertical jump test (counter-movement jump preferred).
- Record your jump height in centimeters or inches.
- Enter your body weight.
- View average power (Lewis formula) and peak power (Sayers equation).
- Review power-to-weight ratio and rating classification.
- Compare with normative data for your age and training level.
Formula used
Lewis (Average Power):
Power (W) = √(4.9) × body mass (kg) × √(jump height in m)
Sayers (Peak Power):
Power (W) = 60.7 × jump height (cm) + 45.3 × body mass (kg) − 2055
Harman (Peak Power):
Power (W) = 61.9 × jump height (cm) + 36.0 × body mass (kg) − 1822
Power-to-Weight: W/kg = peak power / body massExample Calculation
Result: Lewis Avg: 137 W, Sayers Peak: 5,211 W, W/kg: 40.6
Lewis: √(4.9) × 80 × √(0.60) = 2.214 × 80 × 0.775 = 137 W average power. Sayers: 60.7 × 60 + 45.3 × 80 − 2055 = 3642 + 3624 − 2055 = 5211 W peak power. This yields a power-to-weight of 40.6 W/kg, which is excellent for recreational athletes.
Tips & Best Practices
- Warm up thoroughly before testing — include dynamic stretches and several submaximal jumps.
- Use a counter-movement jump (quick dip then jump) for the most sport-relevant measurement.
- Take the best of 3 attempts with 30-60 seconds rest between jumps.
- Measure jump height from reach to peak, not flight time, for best accuracy.
- Track power-to-weight ratio over time to monitor explosive strength gains.
- If your power is low relative to body weight, focus on rate-of-force development training.
Power Assessment in Sports
Vertical jump testing is the most widely used field test for lower-body power. Professional sports combine events (NFL, NBA) use it as a primary measure of athletic potential. The test is fast, inexpensive, and highly reliable from session to session.
Training Applications
Power testing guides training program design. Athletes with high maximal strength but low power may benefit from velocity-focused training (Olympic lifts, ballistic exercises). Athletes with good reactive ability but low strength should focus on heavy compound movements. Testing power at regular intervals (every 4-6 weeks) tracks the effectiveness of programming.
Power-to-Weight Benchmarks
Recreational male athletes typically produce 35-45 W/kg peak power. Collegiate athletes range from 45-55 W/kg. Elite athletes in power sports (sprinting, jumping, throwing) may exceed 60 W/kg. Female benchmarks are approximately 20-30% lower at each level.
Sources & Methodology
Last updated:
Methodology
The calculator applies commonly used vertical-jump power prediction equations to convert jump height and body mass into estimated average and peak power. It is intended as a practical field estimate for training review, not a force-plate measurement or a diagnostic test.
Sources
- Validity and reliability of the Sayers equation for estimating peak power from vertical jump performance (PubMed) — Primary validation context for the Sayers peak-power equation.
- Predicting power output from vertical jump performance (PubMed) — Background on field equations used to estimate jump power from jump height and body mass.
- Vertical jump power prediction equations: a review (PubMed) — General review of vertical jump power estimation approaches.
Frequently Asked Questions
For males, average peak power ranges from 3,000-4,000 W for recreational athletes and 4,500-6,000+ W for elite athletes. Females typically range from 1,800-2,800 W (recreational) to 3,000-4,500 W (elite). Power-to-weight (W/kg) is a better comparison metric.
The Lewis formula estimates average power throughout the jump and tends to give lower values. The Sayers equation estimates peak power — the highest instantaneous power during takeoff. Both are validated but measure different aspects of the jump.
The Sayers equation has been validated against force-plate data with correlations of r = 0.87-0.97. It slightly overestimates peak power in some populations. The Lewis formula correlates well for average power (r = 0.90+). Both are considered acceptable for field testing.
Counter-movement jump (CMJ) is the standard for most sport-science protocols. It allows a stretch-shortening cycle and produces higher jump heights. Squat jump (no dip) isolates concentric-only power and is a separate measure of explosive strength.
Focus on a combination of heavy squats for maximal strength, Olympic lifts for rate-of-force development, and plyometrics (depth jumps, box jumps) for reactive strength. A periodized program combining these modalities over 8-12 weeks typically improves jump height by 5-15%.
Yes, heavier athletes typically produce higher absolute power but may have lower power-to-weight ratios. Both formulas include body mass as a variable. For comparing athletes of different sizes, use the W/kg metric rather than raw watts.
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